Main set:300 free hard, BUT every 3rd length slow it down and do catch-up drill. 1:00 rest4 x 50 fast free, breathing every 5th stroke - :15 rest1:00 rest200 free hard, BUT every 2nd length slow it down and do fingertip drag drill - be sure to drag your fingertips along the side of your body, across your armpit, and all the way up to the top of the stroke.1:00 rest4 x 25 fast free, perfect stroke - :15 rest800 yards1600 cumulative yards

Main set:300 free hard, BUT every 3rd length slow it down and do catch-up drill. 1:00 rest8 x 50 fast free, breathing every 5th stroke - :15 rest1:00 rest300 free hard, BUT every 2nd length slow it down and do fingertip drag drill - be sure to drag your fingertips along the side of your body, across your armpit, and all the way up to the top of the stroke.1:00 rest8 x 25 fast free, perfect stroke - :15 rest1200 yards2200 cumulative yards

*Kiefer swim workouts are designed to inspire productive training with gratifying results. But, as you should with any workout program, please consult with your healthcare provider before you begin training.

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